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Saturday 19 February 2011

Posted by The Coach on February 18th, 2011

Power
Power Clean
3-3-3 reps
Goal: 1) Power Development
2) 3RM PB
Rest 2-3 mins between sets

Post loads to comments

WOD
3 rounds for time of:
Burpee, 20 reps
12lb Sledge Smash, 20 reps
25kg Sandbag Walking Lunge, 20 reps
Run, 200m
Ring Dips, 20 reps
24kg Russian Kettlebell Swing, 20 reps

Post time to comments

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16 Responses to “Saturday 19 February 2011”

  1. graeme said

    Power Clean
    Power Clean
    3-3-3
    57.5-62.5-67.5(PB)

    WOD 3 RFT As Rxd
    28.59 (i think)

    Well done Big Paul and Elle !!

  2. The Cell said

    Great effort by everyone this morning.

    Look forward to Coaching you all next week, Jas is in the States and Stef is still up the mountain in New Zealand.

    I wont to put some new music together guys, we all have a song that is an “oldie but goody” that we love. This will be the theme for the compilation.
    It will have had to be released more than 2 years ago or it is classed as current.

    Adrian has started it off with “Dreams” by Van Halen
    Rod is in with “Walking back to happiness” By Helen Shapiro

    So let’s get this ball rolling and post the song you will always love and gets your toes tapping.

    If anyone can come up with a song older than Rod’s that they genuinely love and can sing the verses to will get a surprise….No Anthem of any type is allowed, example God Save the Queen.

    Have a Great weekend

    Sx

  3. Laila said

    W/up: 400m run, 1 round KB complex, mobility

    Strength: Power clean 27.5/35/41(PB) for 3 reps

    WOD: (scaled ring dips-orange band) all other reps as Rx’d = 18:27

    Huge thanks to Storm & Adrian for generously giving up their time to fit us in for this awesome WOD xx

  4. Laila said

    Storm, I can’t pick one favourite song. There are just too many…too too many. I will list a few (from my running complilation on my iPod) and let you chose πŸ˜‰

    Pulp – Common People
    AC/DC – For those about to rock (we salute you)
    The Easybeats – Friday on my mind
    The Kinks – Lola
    Blue Swede – Hooked on a feeling (from Reservoir dogs soundtrack)
    The Killers – Human
    Rolling Stones – Paint it black
    Black Eyed Peas – Pump it

    I reckon Andrew Towler would have a few rockin’ classics. Wonder if the big guy still tunes in to the Cell site. You are missed Andrew, hope you’re well.

  5. Laila said

    Ooh ooh, I forgot…

    Alien Ant Farm – Smooth Criminal
    Hot Chocolate – Every 1’s a winner

    *Laila…step away from the computer…step away from the computer*

  6. Laila said

    And if Joe suggests anything from Johnny Cash…just smile and nod πŸ™‚

    Ok…I’m going…promise!

  7. Anthony said

    OMG DOMS big time
    Fran yesterday kicked my ass!!
    Still love thrusters though πŸ™‚

    Eye of the Tiger – Survivor ( obvious choice )

    Song Remains The Same – Led Zeppelin ( one of my fav’s )

    Anth πŸ™‚

  8. Andrew said

    ok just for you laila I will break my vow of silence

    and especially for my favourite girl – bella (of course..)

    from 1953 ..walking back to happiness is 60’s…

  9. adrian said

    Sorry Liala

    But I am with Joe and Johnny Cash hehe

    Andrew I have no idea why there was a vow of silence, we miss you and all that you bring.
    Bella sends her love

    Sx

  10. michelle said

    Kashmir – Led Zeppelin

    πŸ™‚

  11. Pete Yeates said

    AM = Sandbag(41kg)shouldering with 2 lunges forwards and 2 back, repeat other side x 3
    Bulgarian ring dips 3 x 5
    Front lever pulls 3 x 5

    PM = Squat 45, 65, 75kg – KB press 20,20,20kg – Double 24kg KB Thruster -Handstand hold

  12. Vicki said

    “Bad to the Bone” – George Thorogood
    “Give me Something for the Pain” – Aerosmith πŸ™‚

    Some early Eminem wouldn’t go astray πŸ˜‰

  13. Vicki said

    Oh Black Betty – Spiderbait version

  14. Jono said

    Heart , Barracuda (Naomi’s fav)
    White Zombie, Super-Charger Heaven
    Queens Of The Stone Age – No One Knows
    Led zeppelin – immigrant song

  15. Laila said

    Tina & Ike – Proud Mary

  16. Laila said

    I’d like to see “the shimmy” in a WOD πŸ™‚

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